Strong arms are important for most upper body movements. Every time we push something, the triceps are doing the work. Plus, they assist in the extension and adduction of the arm and hold the head of the humerus in the glenoid cavity, preventing its displacement. Therefore it is essential to train these muscles routinely and in the most effective way possible.
Bodybuilder Hunter Labrada recently shared some insightful information and his best pick for triceps exercise. Labrada is a pro bodybuilder that competes in the Open division in the IFBB Pro League. The 2020 Tampa Pro winner finished eighth at the 2020 Olympia and jumped to the fourth spot at the 2021 Olympia. The 30-year-old will attempt to improve his standing further at the 2022 Olympia, scheduled for Dec. 15 to 18 in Las Vegas, NV.
Recently, the Labrada scion took to his YouTube channel to share some insightful triceps-building tips. At the beginning of the video, the 2021 Chicago Pro winner explained the basic form and technique requirements to work the triceps.
“Whenever you train your triceps, driving your triceps is elbow extension, right? So whenever we’re at the top of the rep, we want as much elbow flexion as possible. We also want to have everything locked down and back.
We don’t want to have our shoulders floating off into oblivion. Also, we don’t want to get our pecs and front delts involved in the extension. Nothing like that. We’re gonna be able to keep our shoulders locked down and back, and we want to get as much flexion as possible,” Labrada explained.
Hunter Labrada recommends the best exercise to build triceps
Although the rope pushdown is one of the most popular triceps exercises, Labrada believes it is not the most optimal way to train the triceps. The 30-year-old explained that it is very difficult to keep the shoulders locked in position during the rope push-down. He added the pull-down action engages the lats and shoulders, reducing the focus on the triceps to a great extent.
Labrada then went on to demonstrate what he believes to be the best exercise to isolate the triceps—Cuffed Triceps Extensions, Labrada explained that this exercise allows the shoulders to be locked in the position since the arms are crossed. As a result, one can isolate the triceps to a far greater degree.
In the absence of a wide cable stack, try single-arm cuffed triceps extensions instead. Set the pulley at a high position, insert your hand into the cuff, and maintain a 90-degree bend in your elbow.
“It offers a really good joint alignment, and it offers that full range of motion that we’re after without having to let that upper arm travel and lose stability at the shoulder joint,” Labrada added.
Labrada kept his feet staggered while performing the exercise. He bent forward at the hip joint so that the cable came close to his upper body when his arms were fully extended. It is possible to do this exercise unilaterally on a single cable stack. For this, Labrada advises standing in a way that the pulley and your arm are in a straight line. The free hand can then brace the cable machine to get stability.
Labrada is a rising contender in the Open division and will look to dethrone Mamdouh ‘Big Ramy’ Elssbiay at the 2022 Olympia. With his training backed with vast stores of knowledge like this, it seems like an achievable feat.
You can watch the full video here, courtesy of Hunter Labrada’s personal YouTube channel: